Methods
The “ABC” model can actually be expanded to “ABCDE,” with the Disputation of (irrational, erroneous, unhelpful) beliefs and the new Effect of more healthy, accurate, realistic beliefs.
We all have the power to examine our beliefs and change them if we wish. When examined, beliefs can often be shown to be flawed, incomplete, and/or based on inaccurate “facts.” For example, the belief “My day is going to be awful”: what is this based on? Can you predict the future? If you decide something will be a certain way, do you think there’s a higher probability you will find evidence of that “fact”? What if you expanded your perspective? What if you took into account ALL data, and not just the data that conveniently “proves” your original premise?
Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that focuses on the connection between thoughts, feelings, and behaviors. It is based on the idea that our thoughts influence our emotions and actions. CBT aims to help individuals identify and change negative or unhelpful thought patterns and behaviors, thereby improving their mental well-being.
CBT has been found to be effective in treating a wide range of mental health issues, including anxiety disorders (such as generalized anxiety disorder, panic disorder, and social anxiety disorder), depression, phobias, post-traumatic stress disorder (PTSD), eating disorders, obsessive-compulsive disorder (OCD), and substance abuse. It can also be helpful in managing stress, improving self-esteem, and addressing relationship difficulties.
CBT works by helping individuals recognize and modify their negative thought patterns and behaviors. The therapist and client work together to identify problematic thoughts or beliefs that contribute to distressing emotions or unhelpful behaviors. Through various techniques, such as cognitive restructuring, behavioral experiments, and exposure therapy, clients learn to challenge and change their negative thinking patterns and develop healthier coping strategies.
The duration of CBT treatment can vary depending on the individual and the specific issue being addressed. In general, CBT is considered a relatively short-term therapy, with treatment typically lasting between 12 and 20 sessions. However, the exact number of sessions can be influenced by factors such as the complexity of the issue, the individual’s motivation and engagement in therapy, and the severity of symptoms. Some individuals may start experiencing improvements in their symptoms within a few weeks, while others may require more time to see significant changes.
Breaking the stronghold of long-held beliefs is no easy feat. The challenge is in becoming as objective as possible, like a curious scientist simply searching for the truth, with no agenda on the outcome of the results of his experiments. Beliefs can be hard to change because we get so attached to them, and the idea of letting go of them can be very uncomfortable. We will assist you in this process.
